ZEN Anatomy

ZEN Anatomy
Sports Therapy

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Shin splints- How do I avoid it?

These 5 Things Could Get Rid Of Your Achilles Tendinopathy.

2 min

These 5 Things Could Get Rid Of Your Achilles Tendinopathy.

In our last blog, Tendinopathy = Science Made Simple we explained the 3 stages of the tendinopathy continuum which is all well and good, but if you're like us then you'll probably want to know how to get rid of it... So we put together our 5 top tips on how to tackle Achilles Tendinopathy. 1. DO: Load management - Reduce your tendon loading to a level that the tendon can handle and then gradually increase the load without causing overload, this is the main principle in tendi

Achilles Tendinopathy = Science Made Simple

2 min

Achilles Tendinopathy = Science Made Simple

Achilles Tendinopathy = Science Made Simple In the sport of running, many injuries that occur are classified as overuse injuries, occurring from pushing the body further than it is currently conditioned for, this is something that all calibres of runners can be guilty of, whether it’s that new found desire to getting into shape and running every morning that week, a period of warm and sunny weather, causing you to break from your training schedule as it’s 'such a perfect day

Shin splints- I've got shin splints, now what?

2 min

Shin splints- I've got shin splints, now what?

In the second part of the 'shin splint' series, I discussed how to avoid the development of shin splints. In this blog (part 3/3), I explain treatment options for Medial tibial stress syndrome (MTSS) and how to move on. Treatment options MTSS is associated with weakened medial foot arch stability and strength and therefore the treatment options should aim to address this. Although clinical research studies have yet to find a treatment method that works best for MTSS (on it's

Shin splints- What's that pain in my shins?

2 min

Shin splints- What's that pain in my shins?

Shin splints are a right pain in the... leg for runners! You may have experienced it, the ache on the inside of the shin (tibia), the 'pumped' feeling when you run or maybe even the sharp pins and needles sensation that runs through your foot and leg. Three very different feelings right there, so how does that work? Well shin splints is not a specific injury as such, it is the generalised term for tibial related pain whilst running, so let's see what differentiates between th

Prehab. What's it all about?

Posture training for bike riders

2 min

Posture training for bike riders

Riding a bike of any nature requires a particular riding position, and often involves your shoulders adopting a protracted (shoulders rolled forward) and internally rotated position, hips in a flexed position (sat down position) and the lower back adopting a rounded position leading to tight Thoracic and Cervical vertebrae (upper back & neck). The consequences of this are susceptibility to injury as the following two things often dictate one and other; a tight group of muscle

Hard fall- no problem at all

2 min

Hard fall- no problem at all

A big risk associated with any action sport is injury. Usually sustained from impact as opposed to overuse and often involving other people, objects, or the floor in most cases! Should we just accept that this is part of the sport, or should we try and fight it? Well if you want to continue in your chosen sport, then you should consider that the definition of strength is: 'the capacity of an object or substance to withstand great force or pressure'; Although you can't 100% pr

Let's put core training at THE core of our training. pt 2.

2 min

Let's put core training at THE core of our training. pt 2.

From a back pain perspective, a strong & stable core can leave you less susceptible to injuries caused by awkward movements such as rotation and flexion (usually caused when in the presence of weak spinal stabilisers). The spine is made up of 33 vertebrae, each with a small amount of movement per vertebrae that when combined allow greater movement in forward flexion, side flexion, extension and rotation. Strengthening the deeper spinal support muscles such as multifidus, tr

3 ways to improve your performance in BMX

2 min

3 ways to improve your performance in BMX

Last weekend, I headed over to the local BMX club at Hayes Hawks to check out the local racing scene. It's fair to say there's a real energetic vibe about the BMX community right now, and lots of talent emerging through the age-groups. Upon watching the racing, it dawned on me how much of a physical sport BMX is, with races lasting between 30 seconds to 1 minute in duration there's a huge demand on the anaerobic glycolysis system (the energy system our body's use when at spri

The Knees* (As featured in Moto magazine)

5 min

The Knees* (As featured in Moto magazine)

So for part 2 of the body series (You can view part 1- the ankles here) we discuss the structure of the knee and proven ways to prevent injury & improve your performance. If you're an action sports athlete or specifically a motocross rider, then read on! (Previously featured in Moto magazine) The Basics Motocross is one of the most physically demanding sports in the world which impacts a lot on the body and the knees which are a crucial part of the human suspension system pro

How do I strengthen my ankles?

2 min

How do I strengthen my ankles?

The ankle is a very important complex, supporting your whole body weight through it with each footstep you take. Therefore it is no wonder that lateral ankle sprains are the most common injury in sport (Mitchell, et al. 2008) accounting for 10% of all reported sports injuries! As well as being a very commonly injured joint in sport, it is also a highly injured joint in the general population. Injuries to the ankle, range from fractures of individual bones, ligament sprains, b